TRX Squat and Lunge

Girl performing TRX Squat

The TRX Squat and Lunge are the same versions of the standard Squat and Lunge, only with the added benefit of holding onto the TRX straps for added balance and posture. Squats and lunges are indeed basic exercises that should be incorporated into exercise routines, as they are movements that are utilized in everyday life.

Primary muscles worked

  • Quads
  • Outer Thighs

Secondary muscles worked

  • Hip flexors
  • Hamstrings
  • Calves
  • Biceps
Body Part

Body Part:




Step 1: Stand upright facing the TRX anchor, keeping feet shoulder-width apart; hold the TRX handles and squat down towards the floor.

Step 2: From the squat position, proceed to come back up in a controlled manner.

Step 3: Repeat this movement several times.




Step 1: Stand upright facing the TRX anchor. Hold the TRX handles while keeping the front foot flat on the floor, and the back for is on the ball of the foot.

Step 2: Begin to bring the back knee down towards the floor, maintaining your core engaged, and holding onto the TRX straps.

Step 3: Focus on the stretch in the rear leg hip flexor.

Step 4: Push from both legs to get yourself back up to the starting position.

Step 5: Repeat this movement several times before switching legs.


How to progress the exercise

The back leg can be raised on a bench or ball for a more challenging progression. A hop can also be added to add a more dynamic force element to the movement. A balance disc or BOSU can be added to stand on for a balance challenge.

Additional Information

It is important to make sure that your body weight is equally distributed between both legs, and that the back hip flexor gets the stretch in order to keep its length. Along with this, avoid having the front knee too far forward over the toes.

Girl performing TRX Squat



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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